Monday 170731
For Time:
-100 Double Unders or 21cal Row or 21cal A Bike
Then
8-10-12 reps (FS & PU)
– Front Squats 115/75 RX+ 135/95 MRX 95/65
– Pull-ups RX+ C2B
-21cal ROW/A Bike or 100 Double-unders (opposite of start)
Then
12-10-8 reps (S2O & BJ)
– S2O 115/75 RX+ 135/95 MRX 95/65
– Box Jumps 24/20″ RX+ 30/24 MRX 20/18″ (Games Standard)
Post time to responses.
Front squats:
7@225; 5@235; 4@245; 4@245; 4@250
*
WOD as rx’d except did row for first and assault bike for 2nd, no doubles ( used 115#)
-everything unbroken
10:08
FS-
7 @ 105 (60%)
5 @ 115
4 @ 125
4 @ 135
3 @ 145 (80%)
Wod RX’d, dubs 1st then row.
12:43
Strength: Front Squats with Chase
7@205
5@205
4@215
4@215
WOD Rx (DU/Bike):
13:44
Front squats
7-5-4-4-3 @ 65-85-90-95-100
WOD MRx (bike/row)
14:21
Front Squats
7@225#
5@245#
4@255#
4@255#
4@275#
WOD
As Rx’d (DU/Row)
Time: 7:19
Front squats
7@185
5@205
4@225
4@225
3@245
Wod RX: dubs and row
8:59
Front squats
85-95-105-105-115
–
Mrx but I messed up. I did 6-6-6 and 8-8-8 for reps. DU/Row
13:42
Front Squats
7@245#
5@260#
4@275#
4@275#
3@285#
WOD Rx’d (DU/Row)=9:30
Front squats
7@115
5@125
4@135
4@135
4@145
WOD rx’d (DU/row)
7:43
Front Squats
7@215#
5@225#
3@245#
4@245#
3@255#
Wod rxd except 95% s2o (DU/row)
11:11
Front Squats – took it light today ~75% (up to 145#)
WOD:
95# FS & S2O
24″ Step-ups
13:09 (DU/row)
great job nooners!
Front squats up to 200#
WOD
15:45
CFB
Strict Press 8×3@ 80#
WOD as rxd:
30 RFT
5 WB
5Push ups
1 DL @ 205#
24:29
7@135
5@155
4@185
4@195
4@205
WOD rx’d (DU/row)
19:06
Front Squats
7@215#
5@225#
3@245#
4@245#
4@255#
Wod rxd (DU/row)
9:37
alot of standing around thinking I was going to die.
*95# on s2o*
20 minute EMOM:
250m row (odd minutes)
50 double unders (even minutes)
Finished @ 19:26
@ 21 minutes:
100 box jumps (24″)
5:47
Front Squats
7@215-5@230-4@245-4@245-3@255
WOD rx – 8:36
2 DU misses, otherwise unbroken
Strength:
7 @ 206#
5 @ 220#
4 @ 235#
4 @ 235#
4 @ 240#
Wod: MRx
11:02
Everything unbroken except the 10 pull-ups, had to chalk mid-way
Ooooo tough to go unbroken!
Front Squats
7@125
5@135
4@145
4@150
4@155
WOD RX except Step Ups
13:50
Started with 100 DU’s
Then 21 cal Row
FS
135-155-165-165-170(x3)
WOD with 100 dubs first then 21 cal row
11:02
Front squat
7@275
5@295
4@315
4@315
3@325
Wod RX’D
8:46
Slow today getting into the swing of things after the weekend is tough good job today Meredith too fast to keep up!!!
Front Squats
7@215-5@230-2@245-4@225 4@225
Wod 95# du/row
10:55
Front Squats
7@125, 5@140, 4@150, 4@150, 3@155
Wod w/65#, step ups and rowx2
11:19
Front squat
7 @ 105#, 5 @ 115#, 4 @ 125#, 4 @ 135#, 3 @ 145#
WOD rxd
8:58
So strong Cindi!!
Front squat:
7@275
5@295
4@315
4@315
4@335
WOD RX’d DU/row
9:59
7@175
5@195
4@205
4@215
4@225 (PR by 40 lbs)
WOD 115#, 50 DU, Box step ups (24″)
16:39
Front squats were tough on the legs after heavy lifting prior.